Finding Our Way Through the Especially Vague World of Foods That Should Be Avoided During a Woman’s Menses
Transforming through foods to steered clear of through the period is tricky, all the same, knowing how diet influences symptoms is critical. In my own experience, conscious food selection has a positive effect in how I feel during menstrual period. For example, healthy sweets such as cookies that include nutrients to them, improve cravings while at the same time minimizing water retention, stomach ache and mood swings. For more information on how you can improve your diet during menstruation with yummy, nutritious and cycle friendly desserts here are the details.
The Menstrual Cycle and the Place of Diet
As it has been stated: during the menstrual cycle, many women feel that their energy levels rise and fall, they get irritable, and they crave sweets. This is quite natural as the level of estrogen and serotonin decrease during menopause and after giving birth. It’s with regard to such factors that I’ve realized that being keen choosing what to eat, particularly nutrient rich dessert recipes, can help reduce some of the mentioned symptoms.
One approach is to focus on specific nutrients that support your body during your cycle:
Iron: This is important for the replacement of iron lost through menstration, and can help to eliminate fatigue. Spinach, lentils and even cocoa products contains iron.
Magnesium: It helps to prevent muscle cramps and bloating, so this mineral is a lifesaver. Almond, bananas, dark green vegetables, should be included in the diet.
Calcium: They include the following; Calcium is important for the bone mass and the stabilization of moods and the easing of cramps.
Omega-3 Fatty Acids: Good for preventing inflammation and as a result can reduce pain, omega-3s are also beneficial. Consume products with walnuts, flaxseeds and chia seeds.
B Vitamins: These raise energy levels and mood, specifically B6, that has been known to fight irritability. B vitamins can be found in carbohydrates such as whole grains, eggs and seeds.
Personal Experience: How To Benefit From Desserts At Certain Periods Of Your Cycle
Since it’s true that many people with PCOS have issues relating to weight and glycemic index, I have often had to fight the urge to snack on sweets during my period. But research proved to me that replacing them with fresh sweet products was a big boost. Here are a few recipes that have become my go-to treats during my cycle:
Dark Chocolate and Nut Energy Bites
Ingredients:
- Dark chocolate chips preferably the one with 70% cocoa and above.
- Almond butter
- Quick-cook rolled oats
- Chia seeds
- Honey
- A pinch of sea salt
Instructions:
The first step is to melt the dark chocolate chips you will need either a microwave or a double boiler for this.
Add almond butter, oats, chia seeds, honey, and sea salt in to the mixture.
Shape closely into small round portions and chill until the mixture becomes slightly firm.
Although these energy bites are sweet they are packed with omega-3s, magnesium and iron to help energize you through the day.
Sweet Potato Brownies
Ingredients:
Boiled sweet vegetable (contains beta carotene).
Almond flour
Cocoa powder
Honey
Eggs
Dark chocolate (chopped)
Instructions:
Combine the mashed sweet potatoes with the almond flour, cocoa, honey and eggs.
You may add chopped nuts of dark chocolate for a rich supply of antioxidants.
Spoon the mixture into a baking pan and bake at preheated temperature of 350F/ 175C for 20- 25 minutes.
My go-to brownie during the luteal phase is this one because it is loaded with fiber and antioxidants which ease digestion and fight inflammation.
Omega-3 Packed Flaxseed Cookies
Ingredients:
- Flaxseed meal that has omega 3 fatty acid in abundance
- Almond flour
- Coconut oil
- Honey
- Vanilla extract
- Dark chocolate chips
Instructions:
Mix the flax seed meal, almond flour, coconut oil, honey, vanilla extract and chopped dark chocolate chips.
Shape the dough into small, round, cookie like shapes and bake at 350°F ( 175°C) for 10-12 minutes or until golden brown.
These cookies are rich in Omega-3s and fiber that will greatly relieve inflammation while also ensuring proper digestive health.
Tips for Success
Stay Hydrated: This comprises avoiding the consumption of fluids that cause bloating to ensure that the belly is flat and a, to keep hydrated. The good thing is that sometimes it is as simple as drinking more water or herbal teas to make a huge difference.
Balance Your Diet: Of course, always wash down your sweets with a healthy portion of foods, plenty of which come from grains, lean meats, fruits, and vegetables.
Listen to Your Body: A period is basically the time that comes round once in a month when a woman’s body has different needs at different times. Try as much as possible to alter your diet depending on your food desires and energy patterns. For instance when you are in follicular phase, then you will find yourself wanting more carbs than fats and protein in the luteal phase you will find yourself wanting more fats and protein.
Incorporate Whole Foods: Eat whole foods because they are the least processed foods with the highest nutrient density. Healthy foods, including fruits and clean vegetables, as well as whole grain foods will help control your cravings while at the same time providing the needed nutrients to the body.
A Personal Takeaway
Based on every woman’s experience, it is recommended that women should change their eating habits during a period, and this has really helped me to regain body control. Many of the things discussed in this article do not have to be eliminated you are allowed to have sweets but healthy, tasty, and reenergizing sweets! Not only are they tasty but can also be recommended for getting rid of cramps, bloating, and mood swings in women.
Conclusion
This guide on how to manage your eating habits while on your periods can be intimidating when implemented, but it does not mean cutting out on your favourite foods, including pastries. Here you have the chance to get all the vitamins and minerals you need while consuming something sweet at the same time. It is your turn to grab a sweet potato brownies or the omega-3 flaxseed cookies, this will definitely satisfy you during your cycle.
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